Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	40% 1155kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	63% 82g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	58.4% 42.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10.5% 7.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.52g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	58% 22g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	36% 32.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	94% 7.54mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	14.2% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	327% 2292mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Baked Yellow Plantains:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B2, 10.3 times more Vitamin B3, 13.3 times more Vitamin B5, 3.8 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 11.7 times more Vitamin C and 4.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Yellow Plantains have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Baked Yellow Plantains:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 41.6 times more Copper, 13.6 times more Iron, 3.1 times more Magnesium, 12.8 times more Manganese, 31.2 times more Phosphorus, 1.8 times more Potassium, more Selenium and 25.2 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 46.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.8 times more Energy, 311.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 5 times more Fiber and 12.7 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.7 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Yellow Plantains have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.